Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	71.8% 2082kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	81% 78.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	226% 293g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	5.2% 3.76g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.2% 5.94g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.35g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	5% 50mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38.6% 3.1mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	110% 2.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	359% 5384mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 23.3 times more Vitamin B1, 21 times more Vitamin B2, 11.1 times more Vitamin B3 and 4.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Cooked Ripe Red Tomatoes have 1.3 times more Potassium and 28.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 9.2 times more Calcium, 1.9 times more Copper, 6.5 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 7.3 times more Phosphorus, 107.9 times more Sodium and 9.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 3 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 25.5 times more Energy, 157.2 times more Fat, 174.3 times more Saturated Fat, 188 times more Omega 3, 72.2 times more Omega 6, 16.1 times more Carbohydrate, 5 times more Fiber and 11.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 1 lb.